Machinehead

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Couch Stretch x :60/side

Crossover Symmetry Activation Protocol

KB Duckwalk x 20 steps

Then…

2 Rounds of:

15 Calorie Row

10 DB Thrusters

5 Strict Pullups

Metcon

Metcon (4 Rounds for reps)

“Tabata Tuesday”

Complete 8 Rounds of each movement, with a 1 minute rest between each movement:

1-SkiErg Calories

2-Wallballs (20/14)

3-Assault Bike Calories

4-Hang Power Snatch (75/55)
Tabata: :20 Work/:10 Rest

*Complete 8 rounds of 1 movement, then move to the next.

**Start at different stations if needed.

***Goal of Tabata is to move the entire 20 seconds and use the 10 seconds for recovery.

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